Transcription
thevitalityeatingsystem
Cat says“A hectic lifestyle can playhavoc with your eating habitsand at the end of the day youare what you eat!! You can’trely on faddy diets to benutritionally balanced or tokeep you going all day. I always start the day with a goodbreakfast which keeps me full of energy all morning.Top nutritionists have put together a healthy eating plancalled the Vitality Eating System. A 7 day plan of deliciouslow-fat breakfast, lunch and dinner menus have been devisedby the experts and means you should never go hungry. Theyhave an approved selection of healthy ‘snacks’ so you don’tfeel you are missing out.Eating a nutritionally balanced diet containing complexcarbohydrates, like bread, pasta and cereals along withprotein, fruit and vegetables is essential for boosting energylevels and staying in shape. Beauty comes from within.”So what are you waiting for Front cover and inside image of Cat Deeley: credit Chris Terry, Idols
diets don’t workThis is not another quick fix dietpromising miracle results but arealistic and achievable eating planbased on healthy eating guidelines.According to the Food StandardsAgency’s ‘Balance of Good Health’ weshould be eating 50% of our energyintake as complex carbohydrates, suchas bread, pasta, cereals, rice andpotatoes.The eating system provides a healthyyourweightlong-term option to faddy ‘quick fix’diets and yo-yo dieting and focusesupon effective proven strategies fortackling weight gain.The 7-day eating system provideseffective and practical advice forconsumers about healthy eating forlife. Created by top nutritionist AnitaBean, the eating plan provides threeflexible systems created for differentweight loss goals.depends on the number of calories youtake in each day through your diet compared with the number you use up throughexercise and activity. For most women the basic calorie requirement is around 2,000a day. If you eat more than this you’ll put on weight, eat less and you’ll lose weight –it’s that simple! But the best way to lose weight is to eat less and also to exercise.Regular activity boosts your metabolism, helping you lose weight and keep it off.secrets for successful weight lossAccording to the Medical Research Council’s 2003 report on obesityTackling the Weight of the Nation, regular activity and balanced eating is the keyto losing weight and keeping it off.Experts recommend: Be more active Eat less fat and proportionally morewholegrain and high fibrecarbohydrate foods Consume less added sugars,especially from soft drinks Reduce your portion sizes Plan regular meals, includingbreakfastpage one
takethe testCarrying too much weight increases your risk of high blood pressure, type-2 diabetes,heart disease and some types of cancer. Your body mass index (BMI) expressesyour weight in relation to your height and works out whether you are overweight,underweight or just right for your height.Measure your height in metres and weigh yourself in kilograms.To work out your BMI,divide your weight by the square of your height.Remember that as individuals we all come in different shapes and sizes.The BMI is arough guide as to whether you are overweight in relation to your height.My calculationExampleA. My weight kg71 kgB. My height m1.65 mC. My height2 (B x B) 1.65 x 1.65 2.72D. My BMI (A C) 71 2.72 26what it meansBMI less than 18.5: UnderweightYou may need to eat more.BMI 18.5 – 24.9: Normal weightGood for you – make sure you eat a balanced diet and take regular exercise.BMI 25 – 29.9: OverweightFollowing this diet plan and taking more exercise will help you move towards ahealthier weight.BMI more than 30: Seriously overweightYour health is at risk so you should follow this diet plan and start doing regular exercise.Check with your doctor before you start.page two
what is healthy eating?Fruit andvegetablesBread, othercereals andpotatoesMeat, fish andalternativesMilk anddairy foodsFoods containing fatand sugarPhotograph British Nutrition Foundation, www.nutrition.org.uk,concept for the Balance ofGood Health model Food Standards AgencyThe Balance of Good Healthshows that all foods can be part of ahealthy diet. It is achieving the rightbalance and variety of foods that isimportant for health.This guide,produced by the Food StandardsAgency, divides foods into fivegroups – bread, cereals and potatoes;fruit and vegetables; dairy foods; meat,fish and alternatives; fats and sugar.The foods in the largest groups shouldbe eaten most often and foods fromthe smallest group should be eatenleast often.how many caloriesand grams of fat?According to the government, you should getaround 50% of your daily calories fromcarbohydrates like bread, pasta, wholegraincereals, potatoes and rice, and no more than35% from fat, with the remainder from protein.Fat, especially saturated fat from meat anddairy products, increases the risk of obesity,heart disease, diabetes and some cancers.Check this box to find out how many caloriesand how much fat you should be consumingeach day.You can check this table against the fatcontent on the food label.If you follow this advice you should lose 1 2 -1kg(1-2 lb) a week, which is a safe and healthyrate of weight loss.The more overweight you are the greater theamount of weight you need to lose. In order tokeep the weight off you need to lose this extraweight more slowly which is why you startoff with more dietary fat than someone whohas less weight to lose.Weightto loseDailyMaximumCalories daily fat (g)Less than 6 kg(approx 1st)1250496-19 kg(Approx 1- 3 st)150058More than 19 kg(approx 3 st)175068page three
thelow-down .There are dozens of different dietsclaiming amazing weight loss. Eachdiet strategy sounds persuasive butdo these diets really work? In reality,long-term weight loss is aboutlearning healthy eating habits for life,not adopting a quick-fix fad diet.Theonly way to lose weight is to burnmore calories than you eat. And theonly way to keep it off is to changeyour lifestyle.Low-carbohydrate diets(such as the Atkins diet)claim:Diets high in carbohydratescause our bodies to produce too muchinsulin, which controls blood sugar level,meaning food is more readily convertedinto fat.does it work? You maylose weight on this diet because if youcut down on bread, potatoes, pasta andcereals and eat only meat, eggs andvegetables, you tend to eat fewercalories. In the short term, you are atrisk of constipation and lethargy due toa lack of fibre and important nutrientssupplied by carbohydrates.The longterm health risks remain unknown.Youare also likely to get bored and slipback to old ways.page fourFood combining dietsclaim: Your body cannot digestproteins and carbohydrates at the sametime.This results in a range of healthproblems, including weight gain.Therefore, you should eat only fruit inthe morning and then one protein andone carbohydrate meal a day.does it work? There isno scientific evidence to support theclaim – the body can digest mixtures ofcarbohydrates and protein. If you loseweight on this diet it’s because you eatless and can’t snack between meals.Meal replacementsclaim: Replacing up to two mealsa day with shakes, bars or soups makesyou lose weight.does it work?Providedyou stick to the regime you will loseweight but only because it takes theguesswork out of portion control andmeal preparation. However, it can behard to stick to and it doesn’t teachyou how to shop, cook and eat healthilyso you are likely to return to old habitsonce you stop.
.on populardietsThe Blood type dietLow fat dietsclaim: Your blood group worksclaim: Limiting fat, in particulartogether with the rest of your bodychemistry to determine the foodgroups you should eat or avoid to stayhealthy and slim (O types, for example,should cut out carbohydrates, whichupset their systems).saturated fat, makes you lose weight.does it work?There is noevidence to support the claim. Cuttingout whole food groups could limit yourintake of certain nutrients your bodyneeds to stay healthy. Also familymealtimes could be a nightmare if yourblood types don’t match up.Strict detox dietsclaim: Eating nothing or fasting onfruit, vegetables and lots of water or, insome diets, herbal drinks, rids yourbody of fat-storing toxins.does it work? The rapidweight loss resulting from strict detoxdiets is mostly due to fluid.You will putthe weight back on when you starteating again.does it work? A low-fathigh-carbohydrate diet is the healthiestway to lose weight. Provided youchoose wisely (fibre-rich foods) andpractice careful portion control, you’lleat fewer calories and lose weight.page five
facts.factBread is not fatteningIt’s not bread that’sfattening but whatyou put on it.Thereare as many, if notmore, calories inthe spread you puton a slice of breadas in the breaditself. So use aslittle margarine or butter on bread asyou can; spread it thinly, use a reduced fator low fat spread or even omit altogetherif you’re having bread with soup or ameal, or with beans or cheese on top.One slice of bread provides only 70calories – less than a biscuit!factThe salt content of bread hasbeen reducedBread manufacturers have recentlyreduced the amount of salt in bread byaround a third.In fact, theFood StandardsAgency hascommendedthe breadindustry forleading the wayin reducing the salt in food.page sixfactActual allergy to wheat isvery rare1 in 3 people believethey have a foodallergy or intolerance,but in reality less than2% actually do. Only0.3% suffer fromcoeliac disease, true wheat allergy.Thismeans that up to a third of thepopulation, includingchildren, areunnecessarilydepriving themselvesof valuable foodsubstances. If youthink you may havea food allergy, youshould consult yourdoctor before removing major foodgroups from your diet.
.about breadfactBread is an important sourceof fibreMore than a quarter ofour daily fibre intakecomes from bread –essential for a healthydigestive system.Research shows that fibremay help protect againstcertain cancers and type2 diabetes. Six slices ofwholegrain breadprovides 70% of therecommended dailyintake for fibre.factBread is a great source ofessential nutrientsBread provides Bvitamins (to helpthe body convertfood into energyefficiently), iron(for transportingoxygen around thebody), zinc (for thegrowth of newcells, healing andfighting infection),antioxidantnutrients such asvitamin E andselenium (whichprotect cellsfrom damage bytoxic substancesincluding smokeand pollution)and phytonutrients (plant substances thathelp protect against disease).Whitebread is a good source of calcium, whichis important for strong bones.factBread is good for your healthOver 50 scientific studies have shownthat eating wholegrain foods, as part of abalanced diet, can reduce your risk ofsuffering from heart disease and cancerby up to 30%.According to theBritish NutritionFoundation,eating threeservings ofwholegrain breador cereal canhave majorhealth andnutritionalbenefits. It is thewhole grain‘package’ –including fibre,antioxidants, vitamins, minerals,carbohydrates and phytonutrients – thatprotects the body against many diseases.page seven
part 1nutritionTop Tips Eat a good breakfast. US researchers havefound that people who eat breakfast are athird less likely to be obese compared withthose who skip the meal. Eating first thing inthe morning helps stabilise blood sugar Eat five portions of fruit and vegetables aday. As well as fibre, fruit and vegetables arerich in vitamins (especially vitamins A andC), minerals and other important plantnutrients, which help keep you healthy andboost your immunity. Don’t forget to include beans and pulses inyour diet.They’re good sources of fibreso keep you feeling full longer. Don’t skip meals. Leaving long gaps betweenmeals sends your body into starvationmode, triggering it to burn muscle insteadof fat.levels, which regulates appetite and energy.So you’re less likely to be hungry during therest of the day and snack on unhealthy foods. Although wholemeal bread contains morefibre and nutrients, white bread providesmore dietary calcium. Eat throughout the day. Plan to eat a mealevery four or five hours, if possible, with1– 3 healthy snacks in between (see: Howmany calories?) to keep you from gettingover hungry.page eight
Understanding the Glycaemic IndexThe Glycaemic Index (GI) ranks all carbohydratefoods according to the effect they have on yourblood sugar level, against a glucose standard,which rates 100, the fastest of all carbohydratesto be absorbed into your bloodstream.Foods that break down more slowly duringdigestion have a low GI and produce only asmall rise in blood sugar. They include grainybreads, pasta, wholegrain cereals and pulses,fruit and vegetables. Eating protein or fat with ahigh GI carbohydrate will lower its GI – forexample a slice of bread with butter or cheesehas a lower GI than bread on its own.Low GI foods can reduce the feelings of hungerand may help you to resist the urge to overeat.Foods with a high GI are more quickly digestedand provide fast release energy which can beparticularly useful after exercise when you needa quick boost. Always aim to eat a wellbalanced diet based on a variety of foods.Thisshould help you maintain healthy blood sugarlevels anyway.super sandwichesFor a really healthy sandwich it is best to makeyour own. Cut bread really thickly or buy thicksliced and fill with one of the following low fatfillings suggested: Wholemeal sliced bread filled withlow fat soft cheese, chopped apricotsand walnuts a lunchtime meal rich incalcium and iron. Sliced white bread filled with tuna,tomato, watercress and low fat saladdressing provides a good dose of folic acidand essential fatty acids. Ciabatta filledwith reducedfat mozzarella,grilled peppersand low caloriepesto dressing rich in vitaminC, vitamin A andcalcium. Wholemeal pitta bread filled withcrumbled feta cheese, cucumber,chopped mint, fresh sliced tomatoand baby spinach a good source of iron,folic acid and calcium. Rye bread toppedwith cottagecheese, grapes andchopped dates a good source ofcalcium, vitamin C and fibre. Olive bread filled with houmous,green salad and raw sliced peppersand grilled courgettes a good source ofprotein, folic acid and vitamin A and C. Bagel filled with low fat soft cheeseand smoked salmon provides calciumand essential fatty acids. Crusty white roll filled with maturecheddar, sliced apple and pickle a source of calcium and vitamin C.page nine
thevitalityeatingsystemHow many calories?The diet plan provides approximately 1250 calories a day.If you have less than aIf you have between oneIf you have more thanstone to lose,and three stone to lose,three stone to loseyou should also chooseaim for 1500 calories,have 1750 calories,1 snack each day.including 3 snacks.including 5 snacks. Select three daily meals, plussnacks, to make up your calorieallowance. The more overweight you are thegreater the amount of weight youneed to lose. In order to keep theweight off you need to lose itslowly, which is why you start offwith a higher calorie intake andmore snacks than someone whohas less weight to lose.page ten In addition, you can have 200 mlskimmed milk for use in hot drinks,or on its own. Have 6 – 8 glasses of waterthroughout the day. You can alsohave regular tea, green, herbal orfruit tea. You can have unlimited amounts ofgreen salad, green leafy vegetables,herbs and spices.
Snacks(approximately 125 calories each) One (200 ml) yoghurt drink One hot cross bun 1 2 English muffin with 1 teaspoonspread; 1 small fruit (e.g. satsuma) One pot low fat fruit yoghurt 1 banana mixed with 2tablespoons low fat plain yoghurt One slice wholemeal toast with 1teaspoon spread* and 2 teaspoons jam 1 piece of fresh fruit with 1tablespoon nuts or seeds 1 apple and 1 large banana 1 small bowl (25 g) bran flakes /cornflakes with 150 ml skimmed milk 2 crispbreads with 2teaspoons peanut butter 5 Brazil nuts or walnuts 1 small banana and 4 dried apricots One smallwholemeal roll with1 teaspoon spreadand MarmiteFruit andVegetables –what’s a portion?Where one portion of fruit is indicated on themenu, select one from this list.Vary yourchoices so you get more nutrients. 1 medium fruit: apples,oranges, bananas,peaches and pears 2 smallfruit: satsumas, apricots,plums and kiwi fruit 1 cupful of berry-type fruit:grapes, strawberries, raspberries andcherries 1 2 large fruit: mangos,papayas and grapefruits One slice (40 g) Frenchbaguette with 1teaspoon spread 1 wholemeal crackerwith 1 tablespoonhoumous and carrot,cucumber andcelery sticks 1 glass fruit juice: all 100% fruit juices(not fruit drinks) 1 dessert bowlful of mixedsalad vegetables: lettuces,salad leaves 2 tablespoons cookedvegetables:broccoli,cauliflower,carrots andgreenbeans Half a cupfulof pulses:baked beans,kidney beans,lentils andchickpeaspage eleven
dayonedaytwoBreakfastBreakfastEgg and toastPorridge with honey1 boiled egg with 1 slice of wholemeal toastspread with 1 teaspoon spread.*Porridge made with 45 g oats and 200 mlskimmed or semi-skimmed milk, topped with2 teaspoons of runny honey.One glass (150 ml) of fruit juice or oneportion of fruit.LunchLunchPitta with houmousChicken (or cheese) and salad sandwichFill one wholemeal pitta bread with 2tablespoons houmous and salad leaves.Wholemeal sandwich with 2 teaspoonsreduced-calorie mayonnaise, 2 slices ofcooked chicken and salad leaves,A side salad of tomatoes and cucumber with1 tablespoon olive oil dressing.One side salad with balsamic vinegar or oilfree dressing.One portion of fruit or one glass (150 ml) offruit juice.One portion of fresh fruit.DinnerV Use 2 slices of low-fat cheese instead ofthe chicken.Lentil and vegetable soupDinnerStir-fried pork with mushroomsCut 85 g pork fillet into thin slices and stir-frywith 1 teaspoon chopped garlic over a highheat in 2 teaspoons sunflower or sesame oil.Add 2 teaspoons soy sauce and a little chillipaste (optional). Once the pork has browned,add 225 g mixture of vegetables (try slicedmushrooms, carrots, leek, cabbage, mange toutor beansprouts). Cook for 2 or 3 minutesor until the pork is cooked through. Servewith 230 g (cooked weight) cookedwholemeal noodles.V Use 100 g tofu instead of pork.One pot (150 ml) low calorie fruit yoghurt.page twelveBring to the boil 300 ml vegetable stock, add60 g red lentils and cook for 10 minutes.Add 1 2 chopped onion, 1 sliced carrot, 2broccoli florets and 1 cauliflower floret andcontinue cooking for a further 20 minutesuntil the vegetables are tender. Season withsalt and pepper.1 tablespoon grated cheese.One wholemeal roll with 2 teaspoons spread.*One portion of fruit.
daythreedayfourBreakfastBreakfastFruit smoothieBagel with cheesePlace a little crushed ice, 1 banana, 6 partiallyfrozen strawberries or 10 raspberries, 150 mlorange juice and 3 tablespoons plain yoghurtin a blender, smoothie maker or foodprocessor and process until smooth.Split and toast a bagel then spread with1 tablespoon low-fat soft cheese.LunchMuffin pizzaSplit and toast a wholemeal English muffin.Spread pasta sauce over each cut side,scatter over 2 tablespoons grated cheese andthinly sliced red peppers, onions ormushrooms. Place under a hot grill until thecheese is bubbling.One glass (150 ml) of fruit juice or oneportion of fruit.LunchTuna salad with cherry tomatoesReady-prepared mixed salad leaves, a fewcherry tomatoes and slices of red peppertossed with a small tin (100 g) of tuna and1 tablespoon olive oil dressing.One wholemeal roll with 2 teaspoons spread.*One portion of fruit.V Use 200 g mixed beans (tinned or from thedeli counter) instead of tuna.Leafy salad with 2 teaspoons olive oil dressing.One portion of fresh fruit.DinnerGrilled trout with garlic and herbs(You can substitute any oily fish)Brush each side of a small whole trout(gutted) with a little olive oil and grill for 8 –10 minutes turning once halfway throughcooking. For the dressing, mix together 1crushed garlic clove, 1 tablespoon olive oil, alittle lemon juice and 1 tablespoon freshcoriander (or other herb). Pour the dressingover the grilled fish.3 tablespoons (115 g cooked weight) brown rice.2 portions of vegetables.V Substitute a quorn fillet for the fish.DinnerTurkey and vegetable kebabsCut a turkey breast (90 g) into 2.5 cm cubes.Place in a dish with sliced courgettes, cherrytomatoes and yellow pepper slices. Cover witha marinade made with 1 tablespoon balsamicvinegar, 6 tablespoons olive oil, 1 tablespoonDijon mustard, and 1 teaspoon chopped freshthyme, and leave for 1 hour. Thread the turkeyand vegetables onto 2 skewers then cookunder a preheated grill for about 12 minutes.Serve with 3 tablespoons (115 g cookedweight) brown rice.1 2 banana mixed with 3 tablespoons low fatplain yoghurt.V Use 100 g smoked tofu instead of turkey.page thirteen
dayfivedaysixBreakfastBreakfastMuesli and fruitMuffin with honey40 g muesli with 100 ml semi-skimmed orskimmed milk and a portion of fresh fruit (e.g.grated apple, strawberries, sliced banana).1 toasted wholemeal English muffin with 1teaspoon spread* and 2 teaspoons honey.LunchOne glass (150 ml) of fruit juice or oneportion of fruit.Chicken wrap with saladLunchFill one wrap with 85 g cooked sliced chicken,salad leaves and 2 teaspoons low-fat dressing.Baked beans on toastOne side salad with balsamic vinegar oroil-free dressing.1 pot (125 g) low fat fromage frais.2 slices of wholemeal toast with 2 teaspoonsspread* and 150 g baked beans.One side salad with balsamic vinegar oroil-free dressing.V Use 2 tablespoons houmous insteadof chicken.One portion of fresh fruit.DinnerDinnerSteamed cod with roasted vegetablesGrilled chicken with pasta(You can substitute any white fish)Grill a (130 g) chicken breast brushed witholive oil.Place 1 2 sliced red pepper, 1 2 diced aubergine,1 2 sliced red onion in a roasting tin. Drizzleover 1 tablespoon olive oil; add a few sprigsof rosemary, a chopped garlic clove and a fewolives. Toss lightly and roast in the oven(200C / 400F / gas mark 6) for about 30minutes. Meanwhile, steam a 150 g cod steakfor 15 – 20 minutes (depending on thethickness of the fish). Spoon the vegetables ona plate and lay the cod on top.V Use 45 g crumbled feta cheese instead ofthe cod.1 baked apple filled with 1 tablespoonsultanas and 1 teaspoon runny honey.page fourteenOne pot low fat fruit yoghurt.Serve with 180 g (cooked weight) wholemealpasta tossed in 1 teaspoon olive oil.2 portions steamed or boiled vegetables.V Use 1 quorn or nut cutlet instead ofthe chicken.Long termYou can stay on the diet for as long as you needto lose weight. Once you are at target weight,gradually increase your portion sizes until youmaintain weight without losing any more.However, you should keep to the healthy eatingprinciples (see ‘Balance of Good Health’, page 3and ‘Top Tips’, page 8) at least 80% of the time.
daysevenBreakfastCereal and toastA small bowl (25 g) bran flakes with 100 mlskimmed or semi skimmed milk.1 slice of wholemeal toast with 1 teaspoonspread* and a little Marmite.LunchBaked potato with tuna225 g baked potato with 100 g tuna mixedwith 1 tablespoon reduced fat mayonnaise.One portion of vegetables or salad.One portion of fresh fruit.V Use 2 tablespoons (85 g) cottage cheese and1 tablespoon nuts or seeds instead of thetuna and mayonnaise.DinnerSteak dinnerGrill a (150 g) lean lamb / beef steak (fatremoved) for 8 minutes, turning once.175 g boiled or mashed potatoes.2 portions of vegetables.snackswapsReplace 1 oz Cheesewith 1 2 oz very strong cheeseand save 70 – 100 caloriesReplace Oil for cookingwith Oil sprayand save 120 calories per 1 tbspReplace Pain au chocolatewith 2 slices wholemeal toastwith marmiteand save 100 caloriesReplace Crispswith Twigletsand save 50 calories per 25 g bagReplace 2 chocolate biscuitswith 2 rice cakes with jamand save 60 caloriesReplace Chocolate barwith Breakfast or cereal barand save 150 calories4 tablespoons fruit salad.V Substitute a nut or vegetable cutlet forthe steak.* Where spread is indicated, use a reducedfat spread (such as olive oil spread) or alow-fat spreadV Vegetarian optionReplace Fizzy drinkwith Diet drinkand save 136 calories per 330 ml canReplace Creamy fruit yoghurtwith Very low fat yoghurtand save 119 calories per 150 g potReplace Cheesecake dessertwith Fruit saladand save 150 caloriespage fifteen
However it is better toundertake a 10 minuteexercise session thannothing at all. Aim for arealistic and practical 10minute session duringthe day and repeat 3times daily.part 2activityRegular activity is vital for good healthand weight loss. Not only do you burncalories during exercise but it also boostsyour metabolism, making you burn morecalories even when you’re not exercising.Regular activity will:Calories burnedin 10 minutes* Help control your weight Improve your body toneand shape14Sitting (reading)11Walking around at work23Fast walking53Running95Gardening59Swimming95How much?Cycling (leisurely)71Experts recommend aminimum of 30 minutesexercise, three to fivetimes a week.Salsa dancing53Yoga47Tennis83 Protect your health bylowering the risk of heartdisease, type 2 diabetes,cancer and osteoporosis Increase your fitness andstrengthen your heart and lungs Strengthen your bones Reduce stress and boost your moodThis should include acombination ofcardiovascular exercise (anything that makesyou feel slightly out ofbreath) – such as fastwalking, running,cycling or swimming– and strength training such as weight trainingor toning with tubing orresistance bands.page sixteenBuild activity into yourdaily routine – walkingor cycling some or all ofthe way to work, takingthe stairs, going for a walkin your lunch break,cleaning the car, dancing,or playing with yourchildren in the park.* Source: American Heart Association, John Hopkins UniversityStanding
part 3positivethinkingVisualiseHave a clear mental picture of how you willlook once you have achieved your goal. ImagineThe key to success in exercise is settingyour goals and focusing your mind onreaching them.Make a listWrite down five reasons why you want tolose weight.This will focus your mind onachieving your goal. If you have a great reasonfor doing something you’ll be motivated to staythe course. Committing your goals to papersignals a commitment to change.Set realistic goalsYour weight loss goal should be realistic –attainable for your body size, natural shape,and lifestyle.Read your listeach dayKeep this listsomewhere you can seeit each day, such as on abulletin board, yourfridge door or yourdesk at work.The goals will constantly remindyou that they are waiting to be achieved.Make a dateSet a clear timescale for reaching your goal.Decide on a deadline – this prompts actionand sets your plan in motion.Without a cleardeadline, it’s easy to put off starting yourprogramme and you end up never achievingyour goals.what you will be wearing, how you will befeeling and what your life will be like.Visualising success is a powerful tool inachieving success. Use an old photo of yourselfthat you like or a magazine photo for inspiration.Believe it’s possibleBeing slim isn’t something that happens toother people – it can happen to you too.Youhave to believe that you will lose weight andbe slim. Ban negative phrases, such as ‘1 can’t’,from your vocabulary; instead try to see thepositive ‘can do’ side at all times.Reward yourselfGive yourself a reward when you havereached a goal. Decide this in advance to boostyour motivation – perhaps a new outfit, atrip to the theatre, or a salon beauty treatment.page seventeen
raininformationservice.co.ukFlour Advisory Bureau21 Arlington StreetLondon SW1A 1RNTel: 020 7493 2521Fax: 020 7493 6785
keep you going all day.I always start the day with a good breakfast which keeps me full of energy all morning. Top nutritionists have put together a healthy eating plan called the Vitality Eating System. A 7 day plan of delicious low-fat breakfast,lunch and dinner menus have been devised by the experts a
